It is the real nightmare before (during and after) Christmas.
The temptation is great and, although we are aware that we will end up stuffed and with a couple of extra kilos to remember, this Christmas we are going to eat again as if there were no tomorrow.
What's more, according to data from the European Medical Institute for Obesity (IMEO),
every time we sit at the table, we are going to 'fit' between 2,000 and 2,500 Kcal.
in one go (according to the World Health Organization (WHO), men should consume about 2,000/2,500 calories a day and women, between 1,500 and 2,000).
"We are very afraid of gaining weight at Christmas. But what should be remembered is that, in the end,
there are no more than six meals
(Christmas Eve, Christmas, New Year's Eve, New Year's Eve, Three Kings Dinner and Three Kings) and that, both the state of Health that the parameters of our analyzes reflect, such as our physical condition, are determined by our way of doing things for a sustained period of time. That is, by leading
healthy lifestyle habits
", reassures Javier Fernández Ligero, pharmacist and nutritionist .
However, the problem -as is well known- comes when, after the banquets typical of those specific dates, "we continue
to fall into the trap of 'leftovers' during the following days, company dinners, etc.
because, all that ends up cause us an unusual caloric surplus that can translate into
widespread inflammation
and an
increase in fat percentage
. In addition, without realizing it, these 'binges' generate insulin spikes in our blood that make us
dependent on carbohydrates
".
In his office, Fernández Ligero usually tells his patients that "this is like studying for an opposition. It is a matter of going, little by little,
generating a structure during every day of the year
. Just like there is no point in beating yourself up to study at the last minute,
we will not be able to walk with limitations during those days of celebration either and, probably, we will end up bitter.
For this reason, I advise
enjoying those moments with the family sensibly
, without letting ourselves be carried away by the impulse to eat everything that is in the table and remembering that it is important
to limit alcohol intake as much as possible
(which, in addition to not being a healthy alternative, provides us with a lot of 'empty' calories), prioritizing consumption with that of water".
What else can we do so that this gastronomic enjoyment does not translate into weight gain?
"My recommendation is that, during those days, try to
do strength sessions
in the gym (or at home) to
achieve an increase in metabolic demand prior to those binges
. In this way, we will be more receptive to balancing that caloric surplus that we are going to put into our body".
As a 'prelude' to Christmas Eve and New Year's Eve dinners, in addition to this strength routine, this nutritionist advises "taking
two slices of pineapple or papaya
to protect the digestive tract from those foods that we are going to eat and that we do not usually consume ".
Why?
"Because
they have papain, which is a digestive enzyme that favors heavy digestions
. In addition, due to their
satiating properties
, they will help us sit at the table without feeling so anxious about eating everything, which is what, in the end, makes us end up stuffed".
In the event that, faced with so much delicacy, the subject goes away, Fernández Ligero suggests that "perhaps it is a good time to practice
intermittent fasting
since, by already carrying a powerful caloric recharge after having put on our boots at dinner , we can
skip or at least delay breakfast."
If, on top of that, we are able to start the day walking, alone or with the family, all the better.
"A walk of about 40 minutes on an empty stomach will help us modulate glucose, which will surely be altered after the feast the night before."
And again, before lunch, this specialist encourages us to "eat those two slices of pineapple or papaya."
As said,
less limitations, more enjoyment and more movement
.
Merry Christmas!
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